Great goal — and at 12 years old, you can make big progress in 30 days if you're consistent and smart about it. Here's a plan that focuses on increasing strength, body weight (muscle), and speed, safely and naturally for your age.

✅ YOUR 30-DAY PLAN: GET STRONGER, FASTER, AND BUILD MUSCLE

📅 Weekly Schedule (Repeat for 4 Weeks)

DayFocus
MonFull Body Strength + Sprints
TueActive Recovery (light movement)
WedLower Body + Speed Drills
ThuUpper Body + Core
FriStrength + Agility
SatSports, Games, or Fun Cardio
SunRest or Light Stretching

🏋️‍♂️ Strength Training (No Weights Needed)

Repeat 2–3 sets of each, rest 30 seconds between:

🔹 Full Body

  • Push-ups (or knee push-ups) – 10–15

  • Bodyweight squats – 15–20

  • Plank hold – 30–60 seconds

  • Supermans (for back) – 10 reps

🔹 Lower Body

  • Jump squats – 10

  • Walking lunges – 10 per leg

  • Calf raises – 15–20

🔹 Upper Body + Core

  • Chair dips – 10–12

  • Wall push-ups – 15

  • Bicycle crunches – 20

  • Leg raises – 15

🏃 Speed & Agility Workouts (2–3x/week)

🔹 Sprint Drills

  • 5 × 10-meter sprints (walk back to start each time)

  • High knees – 30 sec

  • Butt kicks – 30 sec

  • Fast feet on the spot – 20 sec

🔹 Agility Ladder (draw one with chalk or use tape)

  • Run forward, side to side, or hop through it

🥗 Nutrition: Eat to Grow Strong & Gain Weight

You need fuel to build muscle and strength.

✅ Eat More of:

  • Protein: chicken, eggs, fish, beans, peanut butter, milk, yogurt

  • Healthy Carbs: rice, oats, pasta, potatoes, fruits

  • Fats: nuts, seeds, olive oil, cheese, avocados

🎯 Eat 3 meals + 2–3 snacks per day. Never skip breakfast.

Example High-Energy Snack Ideas:

  • Peanut butter sandwich + banana

  • Yogurt + granola + fruit

  • Cheese + crackers + apple

💤 Sleep = Muscle Recovery

  • Get 9–11 hours of sleep every night

  • Your muscles grow while you sleep, not just when you train

📏 Track Your Progress

Every week, write down:

  • How many push-ups you can do in a row

  • Your 10m sprint time (use a stopwatch app)

  • Your weight (optional, if you're trying to gain)

  • How you feel (energy, focus, etc.)

⚠️ Important Tips

  • Form > Speed – Always use good form to prevent injury

  • Warm up before workouts (light jogging, jumping jacks)

  • Cool down and stretch after each workout

Would you like a printable 30-day tracker or a daily checklist? I can make one for you.

Comments

Post a Comment